Warm Up
7:00 AMRAP
30-second Easy Bike
10 Glute Bridges
8 Single Dumbbell Suitcase Deadlifts (each)
8 Walking Lunges
4 Up Downs
Workout Prep:
2 Sets
10ft Single DB Walking Lunges (light-moderate)
4 Burpees over Dumbbell
Deadlift 3×2
Every 3:00 × 3 sets
2 Deadlifts @78-82%
Turquoise – FREEDOM (RX):
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (50/35)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(Scored by Total Reps)
INDEPENDENCE:
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (35/25)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(KG conv: 15/10)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.